earhart

Sooey's BACK!

Posted on May 14, 2019 | 3 minutes | 467 words |

Tomorrow marks the 90 day mark from when YHC had L5-S1 spinal fusion. In a way, that went by quick but in a way that seems like forever ago. YHC only ‘missed’ two weeks of F3 during the initial recovery, making it a point to post 3-4 days a week. The PAX really stepped up to keep me company on what was branded as the Sooey Shuffle. Thank you for everyone for all of the support and encouragement during the recovery process! [Read More]

Copperhead vs Water Snake

Posted on May 13, 2019 | 2 minutes | 351 words |

Fresh off my triumph return from the South Wake Fritter Challenge, and conquering their Kettlebell workout, Crazy Ivan, I decided to “borrow” some of the workout and bring it with me to Hell’s Bells. YHC & Chanticleer (Yes, you read that right) for a little 3 mile EC with bathroom break. Kettlebells were chosen, a circle was formed, and the workout began. **Warm Up **Good Morning, Windmill, Arm Circles, Seal Claps, Overhead Claps, SSH, Steve Earle [Read More]

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Last workout of the week

Posted on May 10, 2019 | 2 minutes | 266 words |

20 Pax hit up the Naturest of all Parks in Apex for a Friday morning beatdown. YHC pre-blasted that we’d be using the pull-up bars and the turf. Let’s see how it went down. 0545 - Disclaimer and Pledge Warmup - No signature warm up. Instead we pranced the parking lot back and forth with butt kickers, high knees, shuffles, karaoke, and a couple warm up exercises. Thang 1 - We headed to the pond and partnered up, each getting a rock. [Read More]

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The 4th F is for Flexibility

Posted on May 7, 2019 | 1 minutes | 179 words |

Was happy to bring a little yoga to Claymore, excited that everyone was up for it, and ecstatic that all agreed to the NO mumble chatter request. For what it is worth, please consider stretching more or incorporating yoga into your routine. Your body will thank you fo it. **The Thang **Mountain pose Wide feet forward hamstring stretch w/ Torso twist Split leg forward hamstring stretch Standing side stretch Sun Salutations [Read More]

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May the Carpex 4th be with you!

Posted on May 5, 2019 | 5 minutes | 860 words |

YHC is not known for Theme workouts, and to be fair, this is the only themed workout I’ve ever done, and could very possibly be the only. I’m just not very creative. I saw the Q spot open and grabbed it….LONG before realizing it was on May the 4th…..AKA Star Wars day. So, I had to come up with something. I even created a playlist, then left my BT speaker at home. [Read More]

Til Valhalla

Posted on May 5, 2019 | 5 minutes | 971 words |

By chance, the Q for Rolling Stone this week was vacant when Hello Kitty sent out the Sunday night lineup for the week. By even better chance, Friday was May 3rd, the third anniversary of the death of Naval Special Warfare Operator 1st Class Charles H. Keating IV (SEAL). See, I did not know Charlie. He grew up in Arizona and was an elite runner who ended up at Indiana University on scholarship. [Read More]

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Tortoises musical beat down!

Posted on May 1, 2019 | 2 minutes | 298 words |

I couldn’t have asked for a better morning to host my first Q, along with Squatters help. We did have an FNG, so the pledge was recited, F3 Mission and disclaimer. The only running of the morning was a quick mosey around the lot and then circled up for our warm-ups. Warm-Ups Side Straddle Hops Good Morning Abe Vigoda Cotton Picker The Thang #1 Bearway to Heaven- bearcrawl 2 parking lot spaces followed by 7 burpees, mosey back to start line, bearcrawl 4 parking lot spaces followed by 6 burpees, continue until 0 burpees remain. [Read More]

Murph 8 of 19 in 2019

Posted on April 29, 2019 | 1 minutes | 52 words |

Pre-Blast

7 HIM for the eighth of 19 Murphs (in 2019) at Hell’s Bells.
Stronger backs, stronger hearts in 2019.

The Warmup

Circle up for Good Mornings, Windmills, OYO Stretches.

The Thang

Do a Murph (around the stage, pond, flag, up the hill to the first corner…and back was our mile).

COT

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In a Spring Daze

Posted on April 28, 2019 | 2 minutes | 418 words |

What is the meaning of all of this traffic coming into Bond Park at 0615? I would love to say the 50 cars YHC observed roll in in about about a 10 minute span where pax upon pax coming to receive the highly anticipated beat-down that was near to launch hosted by yours truly. But alas they were not. While the pax turnout of 25 was nothing to sneeze at, this was not going to be a typical quiet morning with the 310 acres of Bond Park to ourselves. [Read More]

Y2K was not the best decade for music

Posted on April 26, 2019 | 2 minutes | 251 words |

Rain threatened, but we did not care. 23 HIMs strode into the gloom to do battle with ourselves and be AWESOME! There were no FNGs. The mission, disclaimer, and pledge were recited. We moseyed to the green way parking lot for warm-ups. Warm-ups Side Straddle Hops Good Mornings Cotton Pickers (my hammies were really tight) Sir Fazio Arm Circles Merkins Calf Stretches Thang One We ran through the darkness of the green way heading for the bridge. [Read More]